Pandan cake is a well-known Southeast Asian dessert that stands out for its soft, fluffy texture, naturally fragrant aroma, and eye-catching green color derived from pandan leaves. While it is often enjoyed as a comforting treat or celebratory cake, many people today are becoming increasingly curious about one important detail: Pandan cake calories.
Understanding pandan cake calories is especially important for those who track their daily energy intake, follow specific diets, or simply want to enjoy desserts more mindfully. In this comprehensive guide, we will explore pandan cake calories in detail, including nutrition facts, calorie differences by cake type, ingredient impact, portion sizes, and how pandan cake fits into a balanced diet.
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What Are Pandan Cake Calories?
Pandan cake calories refer to the total amount of energy your body receives from consuming pandan cake, measured in kilocalories (kcal). Like most baked goods, pandan cake calories come primarily from carbohydrates, fats, and a smaller amount of protein.
The main calorie contributors include refined flour, sugar, cooking oils or butter, eggs, and sometimes coconut milk. Because pandan cake exists in many variations, such as chiffon cake, sponge cake, layered cake, or packaged snack cake, the calorie count can vary widely depending on the recipe, ingredients, and serving size.
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Pandan Cake Calories: Nutrition Facts Overview
How Many Calories Are in Pandan Cake?
On average, pandan cake contains a moderate to high number of calories when compared to lighter desserts like fruit-based sweets or gelatin desserts.
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Pandan cake calories per 100g: approximately 240–320 kcal
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Pandan cake calories per slice (60–80g): around 150–250 kcal
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Packaged pandan cake calories (20–25g): roughly 70–110 kcal
These values can increase significantly when additional ingredients such as cream fillings, buttercream frosting, or coconut-based toppings are added.
Typical Nutrition Facts of Pandan Cake (Per 100g)
| Nutrient | Amount |
|---|---|
| Calories | 260–300 kcal |
| Carbohydrates | 35–45 g |
| Sugar | 18–28 g |
| Fat | 12–18 g |
| Saturated Fat | 5–8 g |
| Protein | 5–7 g |
| Fiber | <1 g |
| Sodium | 120–220 mg |
This nutritional profile explains why pandan cake calories are relatively high despite its light and airy texture. While it may not feel heavy, the combination of sugar and fat contributes significantly to total calorie intake.
Calories in Different Types of Pandan Cake
Different styles of pandan cake can have noticeably different calorie values, even when portion sizes appear similar.
Pandan Chiffon Cake Calories
Pandan chiffon cake is known for its fluffy crumb and soft structure, achieved by using vegetable oil and whipped egg whites.
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Calories per 100g: approximately 280–330 kcal
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Calories per slice: around 180–260 kcal
Although chiffon cake feels light when eaten, the oil-based batter and relatively high sugar content mean that pandan chiffon cake calories are often higher than people expect.
Pandan Sponge Cake Calories
Pandan sponge cake generally uses less fat and relies more on whipped eggs for structure.
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Calories per 100g: about 220–260 kcal
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Calories per slice: roughly 140–200 kcal
Among the various options, pandan sponge cake is often considered one of the lower-calorie pandan cake varieties, making it a better choice for calorie-conscious consumers.
Pandan Layer Cake Calories
Layered pandan cakes usually include fillings such as buttercream, whipped cream, or coconut custard between layers.
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Calories per 100g: around 320–380 kcal
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Calories per slice: approximately 250–350 kcal
Because of the added fat and sugar in the fillings, layered versions have the highest pandan cake calories among common varieties.
Packaged & Store-Bought Pandan Cake Calories
Commercial pandan cakes are typically sold in smaller portions but are often more calorie-dense.
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Calories per piece (20–25g): 80–110 kcal
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Calories per pack (3–5 pieces): 250–450 kcal
While portion size may seem manageable, it is easy to consume multiple pieces at once, which can significantly increase total calorie intake.
What Affects Pandan Cake Calories?
Several factors influence the final calorie count of pandan cake, from ingredient selection to preparation methods.
Ingredients That Increase Pandan Cake Calories
Sugar
Sugar is one of the largest contributors to pandan cake calories. Every gram of sugar provides 4 calories, and many traditional recipes use generous amounts.
Fat Sources
Butter, vegetable oil, and coconut milk all significantly increase calorie density. Fat provides 9 calories per gram, more than double that of carbohydrates.
Eggs
Eggs contribute protein but also add fat and calories, especially when used in large quantities.
Coconut Milk
Common in pandan recipes, coconut milk is rich in saturated fat, which raises overall calorie content.
Cooking Method & Recipe Style
| Method | Calorie Impact |
|---|---|
| Baking | Standard calorie level |
| Steaming | Slightly lower calories |
| Cream-filled | Significantly higher |
| Oil-based chiffon | Higher calorie density |
Homemade vs Store-Bought Pandan Cake Calories
Homemade Pandan Cake Calories
Homemade pandan cake allows better control over ingredients and portion size.
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Typical calories: 220–260 kcal per 100g
You can reduce calories by lowering sugar, using lighter coconut milk, or reducing oil without sacrificing too much flavor.
Store-Bought Pandan Cake Calories
Store-bought pandan cakes tend to contain more sugar and preservatives.
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Typical calories: 280–350 kcal per 100g
These cakes are convenient but usually higher in calories and less customizable.
Pandan Cake Calories vs Other Popular Cakes
| Cake Type | Calories / 100g |
|---|---|
| Pandan cake | 260–300 |
| Vanilla sponge cake | 240–280 |
| Chocolate cake | 320–380 |
| Cheesecake | 350–420 |
| Butter cake | 330–400 |
Compared to richer desserts, pandan cake calories fall in the middle range.
Is Pandan Cake High in Calories?
Pandan cake is considered moderately high in calories. While it is lighter than butter cakes or cheesecakes, it still contains a substantial amount of sugar and fat. Consuming it regularly without portion control can contribute to excess calorie intake.
Can You Eat Pandan Cake on a Diet?
Yes, pandan cake can be enjoyed on a diet when eaten mindfully.
Diet-Friendly Tips
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Stick to small slices (50–60g)
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Choose sponge or reduced-sugar versions
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Avoid cream-filled varieties
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Balance with protein-rich foods
Low-Calorie Pandan Cake Alternatives
If you enjoy pandan flavor but want fewer calories, consider:
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Reduced-sugar pandan sponge cake
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Mini pandan cupcakes
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Pandan jelly or agar-based desserts
Frequently Asked Questions About Pandan Cake Calories
How many calories are in pandan cake?
Most pandan cakes contain 240–320 calories per 100g, depending on ingredients and preparation.
How many calories are in a slice of pandan cake?
A typical slice contains 150–250 calories.
Is pandan cake healthier than chocolate cake?
Yes, pandan cake usually contains fewer calories and less fat than chocolate cake.
Why does pandan cake have so many calories?
Because it contains sugar, fat, eggs, and sometimes coconut milk.
Can diabetics eat pandan cake?
Only in small portions and preferably reduced-sugar versions.
Does pandan cake have nutritional value?
It provides small amounts of protein and minerals but should still be considered a treat.
How can I reduce pandan cake calories at home?
Lower sugar, reduce oil, and use lighter coconut milk.
Conclusion
Pandan cake calories are moderate compared to many desserts, making it a reasonable indulgence when enjoyed occasionally. By understanding ingredients, portion size, and cake type, you can enjoy pandan cake without compromising your dietary goals.
